HOW CAN I LOSE WEIGHT SAFELY?

A HEALTHY WEIGHT

Being healthy means having the right weight for you. To find out if your weight is healthy or if you need to lose weight or gain weight, it is best to check with a doctor or dietitian. They can compare your weight with healthy guidelines and help you set realistic goals. If it turns out that slimming would benefit you, you can start by following some of the simple recommendations listed below.

Weight control is achieved over the long term. People who lose weight quickly through diets or drastic measures often regain all the pounds they lost (and often more) since they did not change their habits.

HOW TO ACHIEVE SUCCESS

The best plan for weight control is the one you can maintain for life. ¡ That’s a long time, so we’ll try to make these recommendations as simple as possible!

Make it a family matter. Ask your parents for help and support. The goal is for them to make dietary or lifestyle changes that can benefit the whole family. Adolescents with family support tend to do better.

Watch what you drink. It’s amazing how many calories are in the carbonated drinks, juices, and other drinks you drink every day. Just by cutting out a can of soda or avoiding sports drinks, you can reduce your daily calorie intake by 150 calories or more. Drink water or other sugar-free drinks to quench your thirst and avoid juices and sugary gas drinks. It’s also a good idea to drink skim milk instead of whole milk.

It starts with small changes. It’s easier to be persistent with small changes than with drastic ones. For example, leave soft drinks or reduce portions of your meals. Once you’ve achieved this, you can start making other changes, such as introducing healthier foods and exercise into your life gradually.

Stop eating when you’re full. Eat when you’re hungry and stop eating when you feel satisfied. Eating slower helps because it takes the brain 20 minutes to realize you’re full. Sometimes pausing before repeating can prevent you from eating another serving.

Avoid eating when you’re angry or bored; do something else (a walk of a few blocks or going to the gym are good alternatives). Many people find it helpful to keep a journal of what they eat and when and what they feel. When you write all this down, you have to think twice before you eat cookies. Checking the diary later can help identify the emotions you feel when you eat too much.

Schedule your meals and snacks. You can better manage your hunger when you have an organized meal schedule. Skipping meals can make you overeat at the next meal. Adding 1 or 2 healthy snacks to the top three meals can help control your hunger.

Five a day, the pounds would free you. Stop fast food and start eating fruits and vegetables! Five servings of fruits and vegetables are not only a good idea to help you lose weight, they will also help you keep your stomach satisfied and your heart and whole body healthy. Other suggestions for eating well:

• eat whole-wheat bread, brown rice, or oatmeal

• breakfast with healthy food

• Help yourself to small portions.

MORE ADVICES

Avoid the passing diets. It’s never a good idea to trade foods for smoothies or eliminate a particular group of slimming foods; we all need to eat a variety of foods to get the nutrients needed to stay healthy. Avoid dietary pills (even those sold over-the-counter or herbal). They can be dangerous to your health, and there is no evidence that they will help keep your weight down in the long run.

Don’t skip certain foods. Don’t tell yourself you won’t eat your favorite chocolate and peanut butter ice cream again. Banning you from all these foods will make you want them even more. The key to long-term success is choosing healthy foods most of the time. If you want a piece of cake at a party, eat it! But later, to compensate, nibble on carrots instead of chips.

Move. You may find that you don’t need to give up calories as much as you need to move your body. And don’t think you have to play a team sport or take aerobic training classes. Try several activities, from hiking to cycling or rowing, until you find the ones you like.

Aren’t you a sportsman? Look for other ways to exercise: walk to school, go upstairs and down the stairs a couple of times before showering in the morning, turn off the TV and help your parents in the garden or take a walk to the house of the guy or girl you like; Anything, as long as you move. Your goal should be to exercise up to 60 minutes every day. But the important thing is to start, so it’s okay to start by walking around the block a few times before bed and gradually increase your exercise level.

Build those muscles. Muscles burn more calories than fats. So, if you add endurance training to your exercise routine, you will achieve your weight loss goals and also have a toned body. And don’t just think about weights; you can use resistance bands, do pilates, or push-ups to increase your stamina. A well-balanced exercise routine should include aerobic exercises, endurance training, and flexibility exercises.

Forgive yourself. You were going to eat another cookie and it turns out you eat until the box is empty. Drink some water, brush your teeth and something else. Everyone who’s ever tried to lose weight knows it’s a challenge. When you deviate from your goal, it is best to return to the right path and not look back.

Gavin, M. [2018] How can I lose weight safely?. KidsHealth. Recovered from: https:///kidshealth.org/es/teens/lose-weight-safely-esp.html?WT.ac=t-ra#catsports-psychology